THURSDAY

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THIS SATURDAY WAS OUR 11th LABB DAY WE HAVE DONE. WE HAD THE PLEASURE OF THE ONE AND ONLY UNO TO PROGRAM MOST OF IT!


WOD
“LABB DBL UNO”
(2 rounds for time)
600 meter run
25 box jumps @24/20
25 KB goblet squat thrusters @50/35#
40 KB swings @50/35#
20 v-ups
20 cal bike
40 KB snatches @50/35#
25 push ups
25 ring row

WEDNESDAY

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When you have taken a pre workout and felt that tingly itchy feeling, that isnt a bad thing. That is the amino acid beta alanine. This amino is something great to take pre workout if your looking for a boost in your workouts.
Beta Alanine is an amino acid that supercharges your muscle tissue, applying more energy to your workout. Another important role of Beta Alanine for the CrossFit athlete is that is assists to delay the rise of lactic acid in your muscles. Delaying that soreness mid workout allowing you to push harder for longer.

Beta Alanine is to be taken pre workout only. Test with low doses first below the recommend dosage for personal tolerance levels, that will help avoid the tingles.

SKILL
(EMOM for 10)
MIN 1: 20 sit-ups w/ wallball @10/6#
MIN 2: 9 dips

WOD
“BAR FACING MIRANDA”
(5 rounds for time)
5 deadlift @275/185# or 55%
10 bar facing burpees

TUESDAY

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STRENGTH
(E1:30 for 5 sets)
Power clean + hang Squat clean @+5# or 70%

WOD
(27-21-15-9 reps for time)
Power cleans @115/75#
Wallballs @20/14#

MONDAY

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CHECK OUT IRON BRIGADE.
https://www.ironbrigadedesigns.com/

THEY ARE A NEW CLOTHING COMPANY THAT HELPED ME OUT AND SPONSORED ME LAST YEAR WHEN I QUALIFIED FOR THE CRUSH GAMES IN MIAMI. IRON BRIGADE HAS ALSO CAME UP WITH A LOGO FOR JORDYN THAT THEY PUT IN SOME OF THE SHIRTS. THEY HAVE A COUPLE NEW DESIGNS. CHECK THEM OUT.

STRENGTH
(E2:00 for 5 sets)
3 Back Squats @80%

WOD
(AMRAP in 15)
40 double unders
15 T2B
10 KB goblet Squat cleans @50/35#

SATURDAY

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“LABBish X”
(0:00 – 7:00)
RUN 600 METERS
35 KB swings @50/35#

(7:00 – 14:00)
ROW 750/500 METERS
35 pull-ups

(14:00 – 21:00)
BIKE 40/30 CALORIES
35 burpees

(21:00 – 28:00)
RUN 600 METERS
35 DB snatches @50/35#

(28:00 – 35:00)
ROW 1000/750 METERS

(35:00 – 42:00)
BIKE 40/30 CALORIES
20 Hang Power Cleans @115/75#
20 T2B

FRIDAY

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SOME OF YOU ASK WHAT WE DO FOR STRETCHING AND FOR RECOVERY. ONE OF OUR NEW FAVORITE THINGS IS ROMWOD. OUR BODY FEELS SO MUCH BETTER SINCE WE HAVE GOT IN A DAILY ROUTINE OF FOLLOWING ROMWOD. HERE IS AN ARTICLE FORBES PUT OUT ON THE WEBSITE.  WE STILL GET SORE FROM TIME TO TIME BUT NOT TO MANY TWEAKS OR INJURYS SINCE FOLLOWING.  KEEP AN EYE OUT FOR IT AT THE GYM!
https://www.google.com/amp/s/www.forbes.com/sites/andyrobertson/2017/03/23/romwod-exercise-sessions-improve-performance-reduces-injury-and-aid-recovery/amp/

courtesy of romwod

SKILL
(EMOM for 10)
Min 1: 20 abmat sit-ups, straight legs
Min 2: 7 dips

WOD
(3 rounds for time)
400 meter run
24 FR alternating reverse lunges @95/65#
12 HSPU

THURSDAY

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STRENGTH
(E1:30 for 5 sets)
Power clean + hang Squat clean @70%

WOD
(3 rounds for reps)
1 min box jumps @24/20″
1 min hang power clean @95/65#
1 min Right DB shoulder to overhead @50/35#
1 min Left DB shoulder to overhead @50/35#
1 min rest

WEDNESDAY

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STRENGTH
(15 minute clock)
5RM Front Squat

WOD
(4 rounds for time)
15 SDHP @75/55#
15 wallball @20/14#
15 t2b
15 push-ups

TUESDAY

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CHECK OUT THIS ARTICLE LADIES. ITS A GREAT ONE ON A BIG MYTH.
Myths – Women Shouldn’t Lift Heavy Or They Will Get Bulky

https://shapescale.com/blog/monday-myths/women-weight-lifting-myth/amp/


STRENGTH
(E1:30 for 6 sets)
Snatch w/3 sec pause at knee @75%

WOD
(AMRAP in 5)
10/8 cal bike
12 DB snatches @50/35#

IMMEDIATELY INTO-

(AMRAP in 5)
10/8 cal row
8 snatches @95/65#

IMMEDIATELY INTO-

(AMRAP in 5)
25 double unders
4 KB snatches @50/35

MONDAY

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STRENGTH
(5 rounds)
7 push press @60% (from the floor)
Rest 1:00

WOD
(5 rounds for time)
200 meter run
10 burpees
rest 2:00